A few servings of alcohol can have some great health and mental benefits. Alcohol in small doses has been proven to enhance relaxation and have some benefits to the heart by thinning the blood. Even with 2-3 cups (beer=cups / liquor=shots) of alcohol, though, there are usually over 150 calories, and the adverse affects such as dehydration and minimized recovery start to set in. Drinking really is not necessary to your health, and there are more negative effects than positive ones.

There is a saying that goes,

„Abstain - and get them gains!”

When you decide to take a few cups (beer=cups / liquor=shots) of alcohol one night, you may not realize it, but you are severely diminishing possible performance for the next day.

The following will compare your body's performance after a night of drinking with your body's performance after a night without alcohol- you might be surprised by these facts!

Hydration

1-2 Days After Drinking

Since alcohol consumption is very hard on the kidneys, drinking will really have a negative impact on your body's hydration. Your body's water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances!
Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body a while to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.

1-2 Days After Not Drinking

Since you have not consumed alcohol for the past 1-2 days, you are not seeing any of the negative effects of dehydration. Processing all of the substances in your body is easy, because alcohol is not limiting this at all.
Your performance in your sport or weight lifting routine is steadily improving because you are not hitting any roadblocks due to dehydration.

Mind function

1-2 Days After Drinking

Alcohol diminishes the function of the mind through various processes. It affects many of the hormone functions in the brain within 1-2 minutes of consumption. Besides that, alcohol intake slows glycogen metabolism. This means the brain receives less glycogen, so it doesn't have much energy.
Since the mind plays a large role in any exercise to aid in motivation and focus, decreased mind function due to alcohol should be avoided!


Alcohol And The Metabolic Diet.
Studies show that even small amounts of alcohol have a large impact on fat metabolism. Dropping whole body lipid oxidation (a measure of how much fat your body is burning) by up to 73%! Learn why!
[ Click here to learn more. ]

1-2 Days After Not Drinking
Since you have not had any alcohol in your system in the past day or two, your mind function is at its normal level. Your workouts will probably feel much better than they did coming a day or two after drinking!

Protein Synthesis

1-2 Days After Drinking

Anabolism, or protein synthesis, is negatively affected by alcohol. Alcohol hurts the absorption of protein in the body, just like it hurts the absorption of any other substance. Because less protein is being turned into muscle tissue, you are not growing to the fullest!
This decrease in protein synthesis doesn't just slow down growth, it also hurts recovery, because less protein is going to repair muscle tissue.

1-2 Days After Not Drinking

With improved recovery and protein synthesis, you might not see a sudden change, but in time the increased growth and recovery will really make a difference!

Cardiovascular

1-2 Days After Drinking

Alcohol's blood thinning effects might help the heart somewhat, but don't be mislead - alcohol's negative effects on the heart are more numerous than its positive effects.
Decreased cardiovascular activity can make recovery in lifting and sports more difficult in between sets or drills.

1-2 Days After Not Drinking

Since you have not been drinking in the past day or two, you should feel like you're in better shape. This is because the heart is functioning better!

Strength Performance

1-2 Days After Drinking

Because of many of the aforementioned processes that alcohol can have a negative impact on, strength performance takes a hit as well. When you are not properly hydrated and recovered, how can you expect to perform at optimal strength levels?
Diminished mind function can also be a very bad thing when it comes to strength performance- you might not have the same level of mental focus, as you did while not on alcohol.

1-2 Days After Not Drinking

Since you haven't had any alcohol in your system for the past few days, all of these effects can be avoided. You can finally realize your full potential since alcohol is not hiding it.

Energy Levels

1-2 Days After Drinking

Alcohol tends to limit the metabolism of other substances in the body. One of these substances is the carbohydrate. By limiting carbohydrate metabolism, muscle glycogen levels are limited. This means that fatigue sets in earlier and endurance, strength, and speed are compromised.
As I mentioned before, the negative impacts on cardiovascular function also has a negative impact on the body.

1-2 Days After Not Drinking

Without having consumed alcohol over the past 1-2 days, you should notice an improvement in energy levels. Those long sports practices or workouts will probably seem shorter, and of better quality!

Ovo nije prevod ranije postavljenog teksta, ali takođe sadrzi ono sto je potrebno-poželjno da se zna.

Nadam se i da ovo može posluziti kao odgovor na postavljeno pitanje.

Pozz.

Osnova svake sportske aktivnosti je kretanje.

Pri kretanju odvijaju se vrlo složeni biohemijski procesi u mišićima, pri čemu dolazi do pretvaranja hemijske energije u mehaničku, što čini pokretačku snagu. Uz mišiće sudeluju: kičma i kosti, krvni sudovi i srce, nervni sistem. One sa međusobnom povezanošću dovode do realizacije pokreta i kretanja.

Delovanje alkohola

Konzumiran u malim količinama alkohol pospešuje cirkulaciju, izaziva osećaj lepog raspoloženja, možemo reći da opušta i stimuliše u isto vreme. Alkohol je odlično dezinfekciono sredstvo, deluje mikrobicidno.

Zbog efekta opuštanja mišića i uticaja na hormone koji utiču na raspoloženje, alkoholna pića su i postala zanimljiva ljudima kao izvor zabave i opuštanja. Mahom, ljudi popiju „čašicu-dve da se opuste”.

Druga krajnost u konzumiranju alkoholnih pića je ta, da osoba može postati zavisna, odnosno oboleti od alkoholizma.

Kako alkohol utiče na sportiste?

Mala količina alkohola neće mnogo narušiti zdravlje, čak može biti i korisna, međutim opuštanje mišića, suženje svesti do koje alkohol svakako dovodi, kada se resorbuje u krv, nikako nisu uslovi u kojima možete postići značajne sportske rezultate.

Nije dobro mešati alkohol i sport.

Alkohol usporava vreme reakcije, povećava gubitak toplote iz organizma i smanjuje izdržljivost. Ako je dotična osoba konzumirala alkohol 24 sata pre vežbanja, pogodniji je za povećanje grča u mišićima. Da vidimo kakvo delovanje alkohol ima na sportske veštine!

Izdržljivost

Organizmu za energiju je potreban šećer u krvotoku. Taj šećer se proizvodi pomoću jetre, oslobađajući glukozu u krvotok. Alkohol smanjuje sposobnost organizma da proizvede ovaj šećer, i zato dotična osoba ima manje energije i manje je izdržljiva.

Gubitak toplote iz organizma

Prvo, alkohol čini da se osoba oseća uzbuđeno. Posle toga dolazi do naglog gubljenja toplote iz tela. Na ovaj način lako može doći do hipotermije. Što duže traje igra ili trening, ili što je hladnije vreme, veći je rizik.

Brzina reakcije

Alkohol utiče na centralni nervni sistem i usporava sposobnost obrade podataka u mozgu. Na ovaj način alkohol utiče na reakcije, koordinaciju, preciznost i ravnotežu - na sve one stvari koje su najvažnije za ostanak u vrhu u bilo kom sportu.

Sportske povrede

Alkohol povećava krvarenje i otok oko mekanog tkiva povrede (uganuće, modrice i posekotine, koje su najobičnije sportske povrede) i zato osobi koja koristi alkohol treba više vremena za oporavak.

Alkohol takođe prikriva bol i zbog toga se može odložiti lečenje, što utiče na brzo ozdravljenje.

Pouka: Prilikom sportskih povreda obavezno izbegavati alkohol - bar dok se prima terapija!

Grč mišića

Tokom vežbanja, mišići izgaraju šećer, proizvodeći mlečnu kiselinu. Previše mlečne kiseline dovodi do umora mišića i grčeva. Alkohol, koji se nalazi u organizmu od prethodne noći, doprinosi većoj proizvodnji mlečne kiseline i dramatično povećava rizik od doživljavanja jačih grčeva.

Akutno unošenje alkohola ima štetan efekat na mnoge psihomotorne funkcije.

Unošenje alkohola ne poboljšava radni kapacitet mišića, i može da smanji takmičarsku sposobnost.

Upotreba alkohola može pogoršati regulaciju telesne temperature tokom dugotrajnog vežbanja u uslovima smanjene spoljašnje temperature.

Alkohol ne poboljšava fiziološke parametre sportskog izvođenja kao što su VO2 max, respiratorni i kardiovaskularni parametri.

Konzumiranje alkohola dan pre sportske manifestacije može da smanji rezultat, posebno u sportovima tipa izdržljivosti.

Uprkos činjenici da alkohol nije prijatelj sportista, praktičan savet sportistima koji žele da konzumiraju alkohol i učestvuju u „ozbiljnim” sportskim aktivnostima bi bio:

Ne uzimajte alkohol neposredno pre sportske aktivnosti;
ako se alkohol uzima u okviru 24 časa pre sportske aktivnosti, neka bude u umerenim količinama i uz obezbeđenje dobre rehidracije organizma pre odlaska na spavanje;
pre uzimanja alkohola kao i posle sportske aktivnosti rehidrirajte se unošenjem napitaka koji sadrže ugljene hidrate.

Ukoliko koristite neku terapiju medikamentima, izbegavajte alkohol ili se prethodno konsultujte sa lekarom. Sportisti često koriste aspirin i andol, prilikom stanja poznatog kao „upala mišića” i tada bi bilo dobro izbegavati konzumiranje alkohola.

Koliko će i kako uticati alkohol na organizam zavisi od nekoliko faktora, ali pre svega od toga koliko je količinski pića uneto u organizam i naravno koliki je procentualni udeo alkohola u konzumiranom piću. Pored toga, treba naglasiti da alkohol brže opija, ukoliko konzumiramo gazirana alkoholna pića, zato što ona sadrže ugljen-dioksid, koji izaziva da alkohol brže iz želudca uđe u dvanestopalačno crevo, a zatim u tanko odakle se resorbuje u krv. Dakle, resorpcija alkohola u krv kod gaziranih alkoholnih pića je brža, dok kod negaziranih, skoncentrisanijih pića, alkohol duže ostaje u želudcu i sporije dolazi do opijenosti. To je povezano sa pritiskom koji se vrši na pilorusni mišić (svinkter), koji je zadužen da propusti sadržaj iz želudca u dvanestopalačno crevo.